2 scoops Plazma
Workout:
A Deadlifts 8,6,3,3,9 @ 135,185,200,230,260
B Chin ups 4X8 @ BW
C DB rows 4X8 per side @ 95
D Wide pronated grip pull downs 3X8 @ 165
E Medium neutral grip seated cable rows 3X8 @ 180
F Banded hyperextensions 25,20 @ red band
G Palms up fat gripz DB curls 10,10,8 per side @ 30
H EZ bar curls 3X8 @ 70
2 scoops Plazma
Workout:
A Decline bench press 10,10,8,3,3,9 @ 45,45,115,145,170,190
B Flat DB press 4X6 @ 70
C HS incline press 4X10 @ 1 PPS
D Medium grip dips 3X8 @ BW
E Low to high cable flies 2X10 @ 45
F High to low cable flies 2X10 @ 45
G V bar press downs 3X12 @ 120,130,140
H DB Single arm overhead triceps extensions 3X10 per side @ 15
I Feet elevated pushups 15,13 @ BW
2 scoops Plazma
Workout:
A Squats 10,6,3,3,7 @ 45,135,175,200,225
B BB reverse lunges 3X5 per side @ 135
C Squat press 4X10 @ 5 PPS
D DB RDL 3X10 @ 65
E1 2 up 1 down lying leg curls 3X5 per side @ 80
E2 Lying leg curls 3X10 @ 80
F1 Standing calf raises 3X15 @ 135
F2 Hanging leg raises 3X10
2 scoops MAG-10
Chicken breast
Jasmin rice
Broccoli
Tikka Masala sauce
2 scoops Plazma
Workout:
A BB OHP 10,6,3,3,7 @ 45,75.90,100,110
B Seated Arnold press 4X8 @ 50
C1 Lean away lateral raises 3X10 per side @ 25
C DB Lateral raises 3X10 @ 15
D1 Face pulls with external rotation 3X12 @ 50
D2 Face pulls 3X12 @ 50
E1 DB shrugs 3X12 @ 95 - 3 second holds
E2 Band pull aparts 3X25 @ black band
F SGHP from hang 3X6 @ 165
2 scoops Plazma
Workout:
A Deadlifts 8,8,6,5,3,7 @ 135,135,185,215,245,270
B Chin ups 4X8 @ BW
C DB rows 4X8 per side @ 95
D Wide pronated grip pull downs 3X8 @ 165
E Medium neutral grip seated cable rows 3X8 @ 180
F Banded hyperextensions 2X20 @ red band
G Palms up fat gripz DB curls 3X10 per side @ 30
H EZ bar curls 3X8 @ 70
2 scoops MAG-10
Sous vide cod
4 corn tortillas
1 small avocado
Cheddar cheese
Sour cream
2 scoops Plazma
Workout:
A Decline bench press 10,10,8,6,5,3,7 @ 45,45,95,135,160,180,200
B Flat DB press 6,6,6,12 @ 70
C HS incline press 4X10 @ 1 PPS
D Medium grip dips 3X10 @ BW
E Low to high cable flies 2X12 @ 45
F High to low cable flies 2X12 @ 45
G V bar press downs 3X12 @ 120,130,140
H DB Single arm overhead triceps extensions 3X10 per side @ 15
I Feet elevated pushups 2X15 @ BW
2 scoops Plazma
Workout:
A Squats 10,8,5,3,6 @ 45,135,190,215,240
B BB reverse lunges 3X5 per side @ 135
C Leg press 4X8 @ 5 PPS
D DB RDL 3X10 @ 65
E1 2 up 1 down lying leg curls 3X5 per side @ 80
E2 Lying leg curls 3X10 @ 80
F1 Seated calf raises 3X15 @ 90
F2 Hanging leg raises 3X10
2 scoops MAG-10
Slow cooked chuck roast
Jasmin rice
Black beans
1/2 large avocado
Cheddar cheese
Sour cream
Pico
2 scoops Plazma
Workout:
A BB OHP 10,6,5,3,5 @ 45,75,95,105,120
B Seated Arnold press 4X8 @ 50
C1 Lean away lateral raises 3X10 per side @ 25
C DB Lateral raises 3X10 @ 15
D1 Face pulls with external rotation 3X12 @ 50
D2 Face pulls 3X12 @ 50
E1 DB shrugs 3X12 @ 95 - 3 second holds
E2 Band pull aparts 3X25 @ black band
F SGHP from hang 3X6 @ 165
2 scoops Plazma
Workout:
A Deadlifts 3X5 @ 135,155,175
B Chin ups 4X8 @ BW
C DB rows 4X8 per side @ 95
D Wide pronated grip pull downs 3X8 @ 165
E Medium neutral grip seated cable rows 3X8 @ 180
F Banded hyperextensions 2X20 @ red band
G Palms up fat gripz DB curls 3X10 per side @ 30
H EZ bar curls 3X8 @ 70
2 scoops MAG-10
Slow cooked chuck roast
Jasmin rice
Black beans
1/2 large avocado
Cheddar cheese
Sour cream
Pico
2 scoops Plazma
Workout:
A Decline bench press 10,10,5,5,5 @ 45,45,85,105,125
B Flat DB press 4X6 @ 70
C HS incline press 4X10 @ 1 PPS
D Medium grip dips 3X10 @ BW
E Flat DB flies 3X10 @ 30
F V bar press downs 3X12 @ 120,130,140
G DB Single arm overhead triceps extensions 3X10 per side @ 15
H Feet elevated pushups 2X15 @ BW
2 scoops Plazma
Workout:
A Squats 10,10,5,5,5 @ 45,45,100,125,150
B BB reverse lunges 3X5 per side @ 135
C Leg press 4X8 @ 5 PPS
D DB RDL 3X10 @ 65
E1 2 up 1 down lying leg curls 3X5 per side @ 80
E2 Lying leg curls 3X10 @ 80
F1 Seated calf raises 3X15 @ 90
F2 Hanging leg raises 3X10
2 scoops MAG-10
Chicken breast
Prosciutto
Asiago cheese
Green beans
2 scoops Plazma
Workout:
A BB OHP 8,5,5,5 @ 45,50,65,75
B Seated Arnold press 4X8 @ 50
C1 Lean away lateral raises 3X12 per side @ 25
C DB Lateral raises 3X10 @ 15
D1 Face pulls with external rotation 3X12 @ 50
D2 Face pulls 3X12 @ 50
E1 DB shrugs 3X12 @ 95 - 3 second holds
E2 Band pull aparts 3X25 @ black band
F SGHP from hang 3X6 @ 165
2 scoops MAG-10
2 scoops Metabolic Drive
8 oz mixed fruit
Kefir
Baked chicken breast
Honey lime glaze
Broccoli
Parmesan cheese